This running block targets your VO₂ capacity — your ability to deliver and utilise oxygen efficiently at very high intensities. Training in this zone also develops your MAP (Maximum Aerobic Power), which represents the highest running intensity you can sustain aerobically before crossing into anaerobic effort. Sessions in this block sit above threshold and feel challenging: breathing is heavy, the legs are working hard, and maintaining form requires concentration. This is controlled discomfort with purpose — by pushing your upper aerobic limit, we raise your fitness ceiling, enabling you to handle pace changes, hills, and fast finishes with greater control. As a result, your race pace will feel smoother and more sustainable. Workouts feature short, high-intensity intervals with structured recovery to keep you working within the VO₂ zone. The goal isn’t to sprint all-out, but to maintain consistent, repeatable efforts at a strong yet sustainable intensity. Technique remains a key focus throughout: staying relaxed through the upper body, maintaining posture, and holding smooth, efficient stride mechanics even as fatigue builds. By the end of this block, you’ll have developed stronger aerobic power, greater running efficiency under pressure, and improved resilience during surges and variable race efforts. You’ll feel sharper, more composed, and better able to sustain speed and rhythm — especially in the final stages of a triathlon run.